Blog Search

Daily WOD Tuesday 090319

By: 0

Photo Credit: http://www.markstaudtphotography.com/

Gymnastics Skill Work: HSPU Focus 8 Min EMOM

Odd Minutes: 5 to 7 HSPU

Even Minutes: 30 second HS hold

*Scale Options for Odd minutes: HSPU with 1 to 2 AbMats, Pike Push ups with feet on box, 2 wall walks*

Metabolic Conditioning: 14 Min AMRAP

21 Kettlebell Swings (53/35lbs)

14 Kettlebell (single KB) in Front Rack Reverse Lunges (53/35lbs)

Single Arm KB OH walk 50m L arm

Single Arm KB OH walk 50m R arm

Accessory Work: 3 Rounds

:45 seconds of banded lat stretch to each arm

:45 seconds of weighted plank (45/25lb plate on lower back)

:45 seconds of band pec stretch to each arm

:45 seconds of wall sits (thighs at parallel, arms overhead)

ReBOOT Class:

1000m row buy in then:

5 Rounds of:

16 front rack walking lunges with 2 KB (44/26lbs)

8 Double KB Push presses (44/26lbs)

24 Mountain Climbers